Pregnancy Journey: Safe Massage Tips for Expecting Parents

Your body changes fast during pregnancy. Massage can ease back pain, reduce swelling, and help you sleep — but only if it’s done right. Here’s clear, practical advice you can use now, whether you plan to see a therapist or try gentle at-home care.

When and how to get massage safely

Most therapists and doctors agree that prenatal massage is safest after your first trimester. Always check with your care provider first, especially if you have high blood pressure, placenta previa, a history of preterm labor, or any other pregnancy complications. Tell the therapist you’re pregnant and which week you are in.

During the second and third trimesters, side-lying is the common position. Therapists often use bolsters and pillows to support your belly and hips. Avoid lying flat on your back for long periods after week 20 because that can reduce blood flow. Ask for light-to-moderate pressure only; deep, aggressive work over the abdomen or major leg veins should be avoided unless your doctor clears it.

Which techniques work and what to avoid

Gentle Swedish-style massage and soft myofascial work are good choices for most pregnant people. Techniques that focus on relaxation and safe circulation — like Amma for back pain, gentle Hilot-style stretches, or light Lomi Lomi rhythm — can be very helpful. Therapies that emphasize slow, mindful movement, such as Feldenkrais or Ortho-Bionomy, are also useful for easing stiffness and improving posture without heavy pressure.

Avoid hot stone treatments, strong deep-tissue work, and intense heat on the belly. Also skip massages if you have signs of preeclampsia, unexplained swelling with headache, or unusual bleeding. If you’re booking a specialty session (Rolfing, intense trigger-point therapy, or aggressive sports massage), ask the therapist about prenatal training and adjust pressure and focus accordingly.

Look for therapists who list prenatal certification on their site, who ask about your pregnancy history, and who explain positioning and pressure before they start. A quick checklist to ask: Have you worked with pregnant clients? Where will you place bolsters? Will you avoid deep work on my legs and belly?

At-home care: sip water before and after, use a pregnancy pillow or side-lying with cushions, gently stretch the lower back with pelvic tilts, and try acupressure at the P6 point on the inner wrist for nausea relief (ask your provider first). Perineal massage is usually discussed later in pregnancy; check timing and technique with your midwife or doctor.

Pregnancy doesn’t mean you have to suffer through aches. With the right therapist and clear precautions, massage can be a safe, useful tool during your journey. Explore our prenatal-friendly posts and find techniques that fit your needs and stage of pregnancy.